KIS (Keep It Simple) with Squats

Squats are a really great exercise that can be done anywhere and at any time. Sure, there are "fancy" squats that use equipment, but you can do bodyweight squats without them.

To do a squat:
-Stand with your feet hip width apart
-Roll your shoulders back and engage your abs
-Bend your knees, keeping the chest lifted
*To keep the chest lifted look up instead of down
-Squat down as low as you can without causing discomfort or pain to your knees or lower back. To start, just come down until your hips are in line with your knees.
*If you feel pain in your knees or lower back, don't go down as low. If this still is uncomfortable, stop and consult your doctor before resuming. Ball squats are a good option for those with back or knee pain.
-Make sure that your pelvis is tilted back behind you while you do your squat.

These can be done any time and any where. Try doing a set of 15 during each commercial break of your favorite show. Get the kids involved and have them do a few sets with you! After sitting for an hour or two at your desk, stand up and do a set of 15 to get the circulation going. (Make sure you take off your heels and are wearing pants that day) You will be amazed at how much stronger and toned your legs become.

Squats strengthen your glutes (butt), quads (front of thigh), and abs if you keep them engaged. The lower you squat, the more you are able to recruit your hamstrings (back of thigh). However, remember, squatting low is not the objective.

Try it out and let me know what you think!

P.S. Expectant mamas, you can do these too. Try the ball squats to give added support to your low back.

Training for the Main Event

Are you looking to stay healthy and strong during your pregnancy while training for labor and delivery? Check out my FREE Pre-natal workout.

Before you start, however, make sure that you have your doctor's/midwife's consent to engage in physical activity. You know, just to be on the safe side.

Once you have his/her consent, it's time to get fit!

http://www.monkeysee.com/play/13573-how-to-work-out-during-pregnancy

Have a Seat

Through the years, I have found that most of my mama clients feel that the only time that they have to themselves is when they are in the bathroom. While you are in there hiding out, why not use this time to sneak in some exercise?

One client of mine likes to brush her teeth while doing wall sit, and I think this is a great idea.

To do wall sit:
-Find a free piece of wall
-Sit against the wall as though you are a chair. Your feet are hip width apart. Your knees are directly over your ankles. Your hips are in line with you knees. Engage your abdominal muscles. The shoulders are rolled back and relaxed (not up by your ears).

The wall sit strengthens your abs and your quads (front of thigh). Practice this until you are able to hold this position for the entire 2 minutes that you are brushing your teeth.

Now, you can strengthen your abs and legs while cleaning your teeth!

Get on the Ball!

If you only ever invest in one piece of fitness "equipment" in your life, you should invest in a stability ball.

I love to show my clients how to do exercises on the stability ball. Almost any exercise that you would do on a traditional, stationary machine at the gym, can be done on the stability ball-only better.

Using the stability ball is better because you are forced to use your core muscles even while you are strengthening other muscle groups. Traditional, stationary machines at the gym only allow you to work one muscle group at a time. Using the ball is much more efficient by forcing you to recruit at least two muscle groups at once. (Try doing an exercise on the ball without engaging your abs)

This is where body awareness comes in. You have seen people on the quad machine before, doing their exercise while reading Us Weekly. They are not even paying attention! You can not do that while working on the ball. (Don't worry, you can read about John and Jen breaking up again when you are done.)

Expectant mamas will want to have one to use for exercises that help to open the hips and to use during labor.

The good thing is that these things are literally sold every where. You will find them at specialty sporting goods stores and websites but also in the fitness aisle of your favorite big box store, near the fitness section and your favorite big book store and even at your favorite discount stores.

The stability ball also serves as a great extra chair for guests!

Pick up one this weekend!

Michelle Obama Talks Exercise and Diet

This past weekend at The Hot Mama Fitness Studio, we had a Women's Wellness Workshop entitled "Where are Your on Your To Do List.?" Everyone seemed to have the same story. As women, we tend to put our own personal needs behind the needs of our families and even our jobs. When it comes time to take care of our own personal needs, we are often too tired or we find ways to talk our selves out of it.

As a mother of two and First Lady, Michelle Obama could easily bury her own personal needs at the bottom of her To Do List. However, she has discovered ways to create balance in her life and maintain her sense of happiness.

She has a nice interview with Oprah where she talks about this and the importance of fitness and having a healthy diet.

Get Fit at Work

Looking for a great way to get fit at work? Here are a few exercises that you can do in your office. And don't forget to take a walk or jog at lunch time and take the stairs as much as possible to add cardio into your day:
1) Bridge-to strengthen the glutes and abs.
2) Opposite Arm/Leg-Start on all fours with your wrists under your shoulders and knees under your hips. Your head and neck are in line with your spine. Lift the right arm (to the height of your shoulder) and your left leg (to the height of your hips). Focus on squeezing in the lower back and hold for two seconds. Lower and repeat for 10 repetitions. Do 2 to 3 sets on each side. This exercise strengthens the lower back.

3) Plank-to strengthen the abs.

These exercises can be done by expectant mamas too!